Sodium: What is it and how do you recognize a deficiency? (complete guide)

The terms sodium and salt are often confused. While they're closely related, they're not the same. This article will teach you everything about sodium and how it differs from salt.

You will also learn about the pros and cons of sodium, how to recognize a deficiency (or surplus) and which alternatives to salt you can use.

Sodium is a mineral that's part of salt. Table salt, or sodium chloride (NaCl), is made up of 40% sodium and 60% chloride. When we talk about salt in food, we're usually referring to sodium chloride.

Sodium plays a crucial role in attracting and retaining fluid in your body.

Because your body can't produce sodium itself, it must come from food. This isn't usually a problem, as we generally consume too much salt rather than too little.

Sodium has several functions in the body. Although you only need a small amount, it plays an important role in:

• The conduction of nerve impulses
• The contraction and relaxation of muscles
• Maintaining a balance between water and minerals

The main source of sodium in our diet is table salt (sodium chloride).

We add about 20% of this to our meals ourselves, but the majority (80%) is added to products by manufacturers. This is done to improve the taste, shelf life, and texture of products.

To limit your salt intake, I recommend that you pay particular attention to these added types of sodium.

Check the label (in the ingredients section) for added sodium and limit it as much as possible:

1. Monosodium glutamate ( MSG, E621) - A flavor enhancer known for its savory umami flavor. Many synonyms are used for the same thing: glutamic acid, sodium glutamate, and ve-tsin are examples of alternative terms for MSG. This also applies to all E numbers between E620 and E625.

2. Sodium benzoate (E211) - A preservative against yeasts and bacteria. It is widely used to extend the shelf life of foods, such as in long-life products (jam, soft drinks, etc.).

By following a varied diet and adding salt in moderation to your meals, you will generally get enough sodium.

There is therefore no recommended daily amount, but a guideline:

• For adults , a maximum of 3.75 grams of salt per day. This equates to 1.5 grams of sodium per day; this amount is sufficient to replace the salt lost through urine and sweat.
• The maximum amounts are lower for children . Additional advice is not to add extra salt to their diet;

(*) People who lose a lot of sweat due to extreme conditions, such as competitive athletes or people who work in heat, may need extra salt , although most people already get enough salt through diet.

You don't have to worry about eating too little sodium. Besides, your body has a handy self-regulating mechanism. This ensures that you excrete less sodium in your urine when you eat less salt.

Only if you vomit frequently or have prolonged diarrhea can you become sodium deficient. You then lose too much salt. This can also happen if you sweat heavily for a long time.

In such a situation, you can become dehydrated. You can recognize this by the following symptoms:

• Listlessness
• Nausea and vomiting
• Headache
• Confusion or drowsiness
• Epileptic seizures

The most well-known and effective way to quickly replenish a sodium deficiency is ORS.

ORS is a saline solution containing sodium and other electrolytes. Drinking ORS can quickly help you increase your sodium levels.

I always have a few sachets (available at the drugstore or pharmacy) in my wallet (I sometimes forget to drink enough water).

If you don't have ORS on hand, no problem! You can easily make your own. All you need is:

• 1 liter of clean drinking water (preferably boiled and cooled)
• 6 teaspoons of sugar (about 30 grams)
• 0.5 teaspoon salt (about 2.5 grams)

Mix the salt and sugar into the water (lukewarm water works best). Stir well until the sugar and salt are completely dissolved.

Almost all foods naturally contain some sodium.

These are some foods that are high in salt:

The latest report from the National Institute for Public Health and the Environment (RIVM) shows that we eat between 8 and 11 grams of salt per day. That's almost twice as much as the maximum amount of 6 grams per day ! (3)

Eating too much salt overloads the kidneys. This can lead to the following short-term symptoms:

• Excessive thirst
• Fatigue
• Changes in mood
• Muscle cramps
• Confusion
• Epileptic seizures (in severe cases)(4)

In addition, consuming too much salt can have long-term consequences:

• High blood pressure - The body retains more fluid due to excess salt, which puts more pressure on the blood vessels. This forces the heart to pump harder.
• Kidney disease - Because the kidneys remove salt through your urine, they face extra strain when they have to process too much salt. This can overload them and even damage them.
• Osteoporosis - Along with sodium, calcium is also excreted in urine. If this happens over a longer period, it can lead to a calcium deficiency (and therefore osteoporosis).
• Cardiovascular disease - Due to high pressure on the heart and blood vessels.(5)

A sodium level that is too high is mainly caused by:

• Adding too much salt to your meal
• Eating too much processed food

In certain situations, extra caution is required.

Avoiding too much salt is even more important when:

• Elderly - due to poorer kidney function and thirst response.
• Infants - due to insufficient fluid intake or excessive fluid loss.
• People with high blood pressure - the blood pressure-raising effect of salt is stronger in people with high blood pressure.
• Overweight people - they have an increased risk of high blood pressure.

1. Drink more water
2. Cook more with (fresh) herbs and spices to enhance the flavors in the dish
3. Make your own sauces and dressings. This way, you avoid a lot of "hidden" sodium in products with a long shelf life.

Sodium and potassium are an important duo. It's the balance between the two minerals that counts!

1. Eating too much salt (which is high in sodium) can raise your blood pressure because it causes your body to retain more fluid.
2. Eating plenty of potassium can actually lower your blood pressure . Potassium helps your body excrete more sodium in your urine and helps your blood vessels relax.

Are you having trouble cutting down on salt? Then you could try potassium salt.

Potassium salt, also called diet salt, is a seasoning based on potassium chloride instead of sodium chloride. It has a slightly different flavor than the salt you're used to, but it also enhances the taste.

Potassium salt contains less sodium than regular salt, which can help lower blood pressure.

A good diet salt is a product that is very low in sodium. According to the law, a product label may only say " Very low sodium or salt content " if it contains less than 0.1 gram of salt or 0.04 gram of sodium per 100 grams .

Sources used

1. Parliamentary Question - E-3354/2008 European Parliament. Harmful preservative in Diet Coke 4 June 2008 Written answer WRITTEN QUESTION E-3354/08 by Frieda Brepoels (PPE-DE) to the Commission. (n.d.). Europarl Europa. https://www.europarl.europa.eu/doceo/document/E-6-2008-3354
2. Nutrition Center. (n.d.). Salt and sodium. https://www.voedingscentrum.nl/encyclopedie/zout-en-natrium.aspx
3. National Institute for Public Health and the Environment (RIVM). Food Consumption Survey: Nutritional Status Survey - Salt and Potassium https://www.rivm.nl/voedselconsumptiepeiling/voedingsstatusonderzoek/zout-kalium
4. Fletcher, J. (2023, February 16). What are the causes of high sodium levels (hypernatremia)? https://www.medicalnewstoday.com/articles/hypernatremia
5. Nutrition Center. (n.d.). Salt and sodium. https://www.voedingscentrum.nl/encyclopedie/zout-en-natrium.aspx